Sports Nutrition

Tandoori-Style Turkey Cutlets

In Indian cuisine, tandoori-style dishes are those that have been baked in a high-heat clay oven called a tandoor. The dishes also traditionally include marinating the food first in a spiced yogurt sauce. A regular Western oven at a high temperature has to substitute for the authentic tandoor, but the marination is the same. If you like spicy food, choose a hot curry powder.

Broiled Tuna Burgers

While tuna burgers are often made by combining tuna with breadcrumbs, we’ve used heart-healthy oats instead. The sun-dried tomato “bits” can be found in many supermarkets. If all you can find are whole sun-dried tomato halves, choose soft, tender tomatoes and cut them into bits with a pair of scissors or a knife.

Tri-Berry Salad

This elevates the fruit salad to new heights. Serve it as an opener to a meal, or after the main course, European-style. It could even be a simple fruit dessert.

Fresh Fruit Gelatin

Between the fresh orange juice, sliced fresh strawberries, and canned mandarins, this light, refreshing dessert has heaps of vitamin C.

Fettuccine with Burdock & Peas

The combination of burdock and peas is reminiscent of a dish done with artichokes. If you like, serve with freshly grated Parmesan for sprinkling. As you cut the burdock, drop it into a bowl of cold water with a little lemon juice or vinegar to keep the burdock from discoloring.

Garlic-Basil Italian Beans

Storebought pesto is a great ingredient to keep around for an easy boost to the flavor of pasta sauces, soups, stews, mashed potatoes, salad dressings, or a vegetable side dish such as these Italian beans. Although storebought versions of this delicious basil, cheese, and garlic sauce are no lightweights in the fat department, just 1 tablespoon will make a significant flavor contribution to a dish.

Tomato-Vegetable Chowder

Here’s a really sneaky way to take a canned soup and turn it into a luscious, creamy chowder: Just add some instant mashed potato flakes and frozen vegetables. The potatoes thicken the soup without adding any fat, and the vegetables provide the chunky chowder-like texture. The lemon zest and tarragon give a fresh, herbal flavor to the canned soup. The whole thing shouldn’t take more than 15 minutes to pull together. Serve the chowder with whole-grain toast and a tossed green salad.

Sesame-Ginger Tofu

Pass the toothpicks and serve these as you would cubes of cheese. The citrusy soy marinade gets absorbed halfway up the tofu for an interesting contrast in flavors.

Chicken Salad with Kiwi & Honey-Lime Dressing

Once an expensive imported fruit, the beautiful green kiwifruit is now grown extensively in this country.

Peppery Corn Crackers

These crisp and spicy corn crackers are not made with wheat flour, but if you’re sensitive to gluten, you should be aware that oat flour does have some.
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